Need help with crunches

[dancelnow]

I’ve always had difficulty with not straining my neck doing crunches and sit-ups. I focus on not pulling on my neck, but if I don’t use my hands to support my head, my neck hurts after. I do have an abnormally large head (just for reference, no one size fit all hats get close to fitting me). Also my posture in general sucks and all of this put together makes me think I need to do more to strengthen my neck/upper back to help. Any advice?

[CrazyLucky]

Do you go to a gym? Can you use a machine? There's one at my gym where you hold handle bars by your ears, and your head is on a bench that moves with you, so your head/neck is supported.
Well, I tried to google it to find a picture, and found a lot of articles that say it's a useless machine. LOL. I can't find a picture. It's kind of like this but laying down, not sitting up.
strongains.com/benefits-of-ab-crunch-machine/

[dancelnow]

Feb 19, 2018 11:15:45 GMT -5 CrazyLucky said:

Do you go to a gym? Can you use a machine? There's one at my gym where you hold handle bars by your ears, and your head is on a bench that moves with you, so your head/neck is supported.
Well, I tried to google it to find a picture, and found a lot of articles that say it's a useless machine. LOL. I can't find a picture. It's kind of like this but laying down, not sitting up.
strongains.com/benefits-of-ab-crunch-machine/

I’m doing Body Pump class and in the abs track we do a lot of them. I can use a machine other times to try to build myself up

[orangello]

At your next class, ask your instructor. My BP instructors in the past have been pretty helpful with questions about form. FWIW, I think this sounds like a form isssue, not your giant noggin (I have the same large head isssue, lol!).

I’m no expert, but I find I have to focus on making sure to look through my knees during crunches in order to get the form correct - it keeps my neck flexed correctly.

[mrs.jacinthe]

Focus on leading the crunch with your chest/boobs. I had this issue and that was my solution from my instructor. Your leading edge needs to be closer to your midsection than your head. Your arms are just there to keep your relaxed neck from flopping backwards.

[al320]

Focus more of keeping a neutral spine - like, just think about your back not curving and your spine staying on the floor. As soon as it moves thats the end of your crunch. It doesnt have to be a huge movement. There are also tons of other good ab exercises. If its part of a class, definitely ask the instructor for help.

[dancelnow]

Definitely need to ask the instructor to watch me or something. I don’t know how to reconcile what al320 and mrs.jacinthe said. I know I’m supposed to focus on keeping my low back on the floor and not arched. I’ve finally gotten that part when doing the leg /butt raise moves.

[taratru]

Well, first of all, crunches are kinda worthless in terms of building core strength.

That said, my neck also gets tired during the body pump ab track, so I literally hold my neck instead. Putting my hands on my neck makes me lead with my chest, which also allows you to keep your back flat on the floor. You may not get up very high, but that's okay. Keeping your lower back on the floor without arching as you raise your shoulders will give you a better isolation.

[SallyJ]

I agree with taratru and recommend skipping crunches and sit-ups. Do a bunch of planks and side planks instead. Cable chops or anti-rotation are also good, as well as mountain climbers and alligator drags are more effective.